wolverine plan, anyone?

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
kcavorsi
500m Poster
Posts: 94
Joined: February 27th, 2018, 11:58 am

Re: wolverine plan, anyone?

Post by kcavorsi » June 10th, 2018, 11:13 pm

L3

2500m warmup

Continuous 19K
1:56.9
1:14:02
25spm

2500m cooldown

kcavorsi
500m Poster
Posts: 94
Joined: February 27th, 2018, 11:58 am

Re: wolverine plan, anyone?

Post by kcavorsi » June 11th, 2018, 11:13 pm

L4

2500m warmup

60' 1,188 strokes 19.8spm Ref pace 1:41
196/198/200/196/198/200
Goal meters: 15,218
Meters rowed: 15,232

2500m cooldown

kcavorsi
500m Poster
Posts: 94
Joined: February 27th, 2018, 11:58 am

Re: wolverine plan, anyone?

Post by kcavorsi » June 13th, 2018, 11:17 pm

L1

4K warmup

4K pyramid

250m: 1:31.0
500: 1:40.8
750: 1:41.8
1000: 1:42.3
750: 1:41.8
500: 1:40.7
250: 1:30.6

4K cooldown

kcavorsi
500m Poster
Posts: 94
Joined: February 27th, 2018, 11:58 am

Re: wolverine plan, anyone?

Post by kcavorsi » June 15th, 2018, 1:48 pm

L4

2500m warmup

60' 1194 strokes 19.9spm Ref pace 1:41
196/198/200/202/200/198
Goal meters: 15,243
Meters rowed: 15,256

2500m cooldown

User avatar
jackarabit
Marathon Poster
Posts: 4285
Joined: June 14th, 2014, 9:51 am

Re: wolverine plan, anyone?

Post by jackarabit » June 15th, 2018, 3:56 pm

Punch left over on the 4k pyramid and 19.9 av. on the L4, also a pyramid—on rate. Ascendere e discendere.
There are two types of people in this world: Those who can extrapolate from incomplete data

M_71_5'-7"_164lb
Image

Training Log

kcavorsi
500m Poster
Posts: 94
Joined: February 27th, 2018, 11:58 am

Re: wolverine plan, anyone?

Post by kcavorsi » June 21st, 2018, 9:30 am

Last 2 workouts:

L2

4K warmup

5 x1500m Goal pace 1:45.6

1:45.7
1:45.6
1:45.5
1:45.5
1:45.4

4K cooldowon

L3

2500m warmup

Continuous 19,250m
1:56.8
1:14:58
25 spm

2500m cooldown

Few things came up over the last week which got in the way of my training, only rowed about every other day. Felt the mental burnout start to creep in as well. Completed a total of 22 weeks, made it to 19.9spm in L4 with Ref pace of 1:41. Started with Ref pace 1:42 with baseline 2K PB of 6:48. This morning I decided to re-test my 2K:

8K warmup

2K

6:40.0

500: 1:40.2
1000:1:40.4
1500:1:40.3
2000: 1:39.1

4K cooldown

Overall very satisfied with first run through with the WP. I don't think I quite peaked physically particularly with L1 and L2, was overly conservative with L1 pacing to start and for the first few months. Plan on cutting back on rowing for a little while and mixing in some cross training type stuff mostly for a mental break.

User avatar
jackarabit
Marathon Poster
Posts: 4285
Joined: June 14th, 2014, 9:51 am

Re: wolverine plan, anyone?

Post by jackarabit » June 21st, 2018, 10:50 am

Ken, congrats on the 6:40/2k. Lot of work for 8” eh? Thanks for getting down to it, sticking with it, and letting da plan speak for itself. Good luck in all your endeavors.
There are two types of people in this world: Those who can extrapolate from incomplete data

M_71_5'-7"_164lb
Image

Training Log

lindsayh
10k Poster
Posts: 2057
Joined: June 23rd, 2013, 3:32 am
Location: Sydney, Australia

Re: wolverine plan, anyone?

Post by lindsayh » June 21st, 2018, 6:48 pm

jackarabit wrote:Ken, congrats on the 6:40/2k. Lot of work for 8” eh? Thanks for getting down to it, sticking with it, and letting da plan speak for itself. Good luck in all your endeavors.
I agree - great focus and discipline and a great result. It was really interesting to watch the progression.
"A change is as good as a holiday" though- these plans ask a lot of us.
Lindsay
66yo 91kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2

User avatar
hjs
Marathon Poster
Posts: 7428
Joined: March 16th, 2006, 3:18 pm
Location: Amstelveen the netherlands
Contact:

Re: wolverine plan, anyone?

Post by hjs » June 22nd, 2018, 4:09 am

Indeed good result, looking at your L1 wirk, I would not guess this time. Which shows that overly pushing yourself is not needed.
Congrats.
For my training see twitter @Hjsrowing

User avatar
hobbit
500m Poster
Posts: 84
Joined: March 13th, 2018, 10:22 am
Location: Annecy, France

Re: wolverine plan, anyone?

Post by hobbit » June 22nd, 2018, 8:48 am

Really impressive discipline. Congrats.
M 63 163cm/5' 4" 54kg/120lb
5k 21:03 -- 30' 7038m -- 10k 43:51 -- 60' 13187m

Post Reply